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A. Back squat – 5×2@75%, with 5-10 jump squats after each set. Aim to do a set every two minutes, and focus on speed on the way up for the back squats.

B. 1/2 “Cindy” – 10 minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats. The full version of this workout is 20 minutes, but it can come with a lot of DOMS (delayed onset muscle soreness).

Compare to Dec 20 2012, or May 1, 2013.

Just a note about the higher skill movements we do, like the Olympic lifts, as I’ve seen some newer people getting frustrated with a perceived lack of progress. I would really encourage everyone to approach technique work as a practice — not a workout. Building skills takes time and repetition. Build a basic understanding of the principle of the lift first, drill the movements and their variations with a light weight, then add complexity and intensity (i.e. the full movement, and add weight). This may take a few weeks for some people, and may take others months or even years. That’s okay. Be patient with yourself, and give your body and mind time to adapt.

If you went to a piano teacher and said “Ok. I’ve never played the piano before, but I need to learn this concert piece in the next 20 minutes”, I can guarantee you’d probably walk out the door with some scales practice and Twinkle Twinkle Little Star instead.

Practice, practice, practice, and have fun.